• BB&DPS – Best Balance & Distance Per Stroke: 5 strokes or less in the 4 styles in a short course pool, 10 strokes or less in long course – “Tai Chi Swimming.”  Please go to T.I.P.S. for a more detailed explanation.
  • OB          Over Best:  # of strokes recommended over your BBDPS count
  • TOR        Turn Over Rate
  • Y             FlY
  • K             BacK
  •              BreasT
  • E              FreE
  • uw           Underwater
  • kk            Kick
  •  ‘              Minutes
  • “              Seconds
  • w/            with: utilized to indicate a number of seconds of rest between repetitions
  • on:          to indicate that everyone will do a repetition on a set send-off
  • Description of Training Set:  25’ x (5 x 100 /10”)w/30” – During 25 minutes, you swim sets of 5 one-hundreds taking 10 seconds to rest after each and taking 30 seconds rest after 5.

WARM UP OF THE WEEK:

IM mix

200 {EKTY @ BB

100 {KTYE @ 1 + BB

200 {TYEK @ 2 + BB

100 {YEKT @ 3 + BB

During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of 2 strokes OB, then 100 of 3 strokes OB, and so forth until time is up. You can swim the stroke order by the 50 or 25 for variety.  COUNT STROKES.

KICKING SET:

Race board/Arrow Board:  Swim 50’s: 25 very fast going down / 25 easy coming back E / E, free with free, Y /Y, fly with fly, T/T, breast with breast, Kuw / K, back dolphin underwater with back flutter on the surface.  Repeat 50’s on 1:40 or with 20” to 30” rest, between 50’s

Race Board Hold:  Place your elbows at the corners of the board, hands holding on the sides, face in water, head in line with the spine, breathe when you need, kick as fast as you can to the 25 yard or meter mark.  On the backstroke do not use a kick board.

Arrow Board Hold:  Place your hands under the board, cross your thumbs, keep your arms extended, carry the board on your knuckles, and practice body balance on the way back to the 50, keep your head in line with your spine until you need to breathe.  Learn to breathe without doggie paddling, steady hands, arch to lift the head in breaststroke and dolphin it’s easier for timing purposes, shoulders and heels come up together and chest and feet go down together; in freestyle you must kid a bit stronger while lifting the face to breathe, repeat no paddling with hands.

DRILL OF THE WEEK:

Leap Frog/Dolphin: Push off and touch the bottom with two hands, bring your knees to your stomach, place your feet on the floor and leap towards the surface.  Leave your arms in the back end, when you break the surface take one butterfly stroke and breathe; prepare to dive and touch the bottom again, continue repeating a leap from the bottom and a fly stroke on the surface.

Scunnel IM: Scunnel is short for sculling tunnel, in other words, place 4 fingers on the thumb, your hands are “fisted” with a hole in the middle, (like playing binoculars with your hands).  Now, feel the water travel pinky to thumb and thumb to pinky, during the “sculling” movements that you perform as you swim each of the 4 strokes.

During warm-up triathletes are encouraged to swim the 4 styles, it is warm-up for the entire musculoskeletal system; furthermore, swimming breaststroke can help in a race situation in the event of a foot or calf cramp, the breast kick requires to flex the foot, the way to get rid of said cramps; swimming backstroke will help the triathletes to ‘find core’, connecting the hands to the power source, the hip rotation, while keeping the head set, (no need to turn the head to breathe); the butterfly, will make you more aquatic.  When swimmers do Individual Medley:  Y, K, T, and E:  FLY, BACK, BREAST, FREE; Tri-athletes swim: N, P, F, B: Naked (no equipment), Paddles, Fins, Both

1 stroke in Y and T is one extension to the front end; count the letter at the breath and the number at the “glide.”

1 stroke in E and K is counted when both arms have completed a revolution, the letter for one hand, and the number for the other hand; count when the revolution is completed at hand entry.

The recommended “Number of Strokes OB” over best is for short course pools, if you train in a long course pool double the recommended number and add a stroke.  Obviously, the lack of turn and the extra distance makes a difference.  For example if the set reads swim at 1 ½ to 2 ½ OB, it means that in the long course pool you will swim at 4 to 6 strokes over your best stroke count.  We know that when you take more strokes you swim faster, up to a point that your style may suffer or tire you too quickly.

Pay attention:

Count strokes.  When equipment such as paddles and/or fins are used deduct ½ stroke from the OB for each accessory that you wear.

Count your strokes and monitor your heart rate you will optimize your training. If you know your time, you are really paying attention.  Training is about going FAST at the right times, as fast as YOU can, easy enough so you last every set, all out!  Swimming “hard” all the time can be hazardous to your style and speed. Know at what pace you need to train every set.

Date:  03-04-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

200 @ BB  – 1 OB

200 @ 2 – 3 OB

200 @ 2 – 4 OB

200 @ 2 – 5 OB

Full stroke warm-up.  Please see BASICS if you need more explanations.

Advanced Team, try something new, warm up flags to flags, do not touch the walls, but go through perfect turn procedure

Sprint Set SP3 2 x (4 x 6 str on 1:15)

50

w/50 drill of the week

2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill, see BASICS
Anaerobic Threshold EN3

Intensity:     3 to 4 OB

Equipment:  Hand Paddles

30’ x {(2 x 200 w/30”) w/45”

{(4 x 100 w/20”) w/45”

{(8 x 50 w/15”) w/45”

{(16 x 25 w/10”) w/45”

30 minutes of 400’s.  The rest is 45”, after each, notice that the 400’s are broken into 200’s, 100’s, 50’s and 25’s, follow the resting intervals and maintain pace.
Kick Set 2 x {Race Board      E     Y      T     Kuw

{Arrow Board     E     Y      T     K

On 1:40 each 50

Please see BASICS for more explanations, if you need them.
Date:  03-05-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3 OB

Full stroke warm-up.  Please see BASICS if you need more explanations.

When you finish 3 OB restart at 4 OB, then 5 OB and so forth.

Prolonged Sprinting SP3 2 x {(4 x 5str.+ turn + 3 str. on 2:15)

75(50) + mid pool

Swim 50 drill after each set of four sprints

2 sets of 4 rep’s starting at 5 strokes from the wall go all out no breath 5 str. + turn + 3 strokes and then swim easy to the 75 + mid pool.  Restart on 2:15.  Go EZ to the 50 if you cannot make the sendoff.
Aerobic Training EN2

Intensity:  As specified in each swim

Equipment:   Paddles and Fins

45’ x {1 x 100 w/10” at 2 OB

{1 x 100 w/15” at 3 OB

{1 x 100 w/30” at 4 OB

Count: A to B

Sets of 3x 100 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get
Kick Set 1 x {Race Board      E     Y      T     Kuw

{Arrow Board     E     Y      T     K

On 1:40 each 50

Please see BASICS for complete explanations.
Date:  03-06-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN2

Intensity:  1½ to 3 OB

Equipment:  None

40’ x {(1 x 100 w/20”)

{(2 x 100 w/10”) w/20”

{(3 x 100 w/10”) w/20”

{(4 x 100 w/10”) w/20”

{(5 x 100 w/10”) w/20”

Build a pyramid all 100 IM, keep adding 1x 100 each step until 40 minutes are finished.

After you swim the 5 x 100 if time is not finished, work your way back down swim: 4x, 3x, 2x, 1x, until time is up.

Resistance to Speed SP3

Intensity:  6 to 7 OB

For more info’ on bucket swimming write to: www.swimgym.net

2 x {8, 10(11), 12(14), 14(17) strokes on 2’}

50

W/50 drill after the first 4 sprints.

Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe.

Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger number of strokes.  You may choose any style.  If you have buckets or parachutes, do this set tied to a bucket.  Do a 50 drill after 4
Warm down 600 EZ free breathe 3, 5, 7 Do an EZ hypoxic swim to loosen down
Date:  03-07-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS

200 @ 1 OB

200 @ 2 OB

200 @ 3 OB

200 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
In Motion Speed SP3 2 x (4 x 25 on 1’) w/50 drill

6 str.

Practice finishing.  2 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 4.
Anaerobic Threshold EN3

Intensity: 3 to 4 OB

Equipment:  Paddles or fins optional

35’ x {(6 x 50 w/15”) w/30”

{(12 x 25 w/10”) w/30”

Swim 300’s broken in 50’s and 25’s; notice the rest is 30”.
Kick Set 2 x {Race Board      E     Y      T     Kuw

{Arrow Board     E     Y      T     K

On 1:40 each 50

Please see BASICS for complete explanations.
Date:  03-08-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3 OB

100 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN2

Intensity:     1 ½ to 3 OB

40’ x 200 IM w/20” 200’s IM observe the recommended resting interval, maintain time of 1st swim
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Fins optional

25’ x {(1 x 50 w/15” to 20”

{(2 x 25 w/10” to 15”

Choice of Stroke

25 minutes of 50’s and 25’s work the walls, turns and streamline glides, try to go on the shorter rest, maintain pace.
Kick Set 1 x {Race Board      E     Y      T     Kuw

{Arrow Board     E     Y      T     K

On 1:40 each 50

Please see BASICS for complete explanations.
Date:  03-09-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3 OB

100 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN 2

Intensity:  1½ to 3 OB

Equipment:  Fins

40’ x {(4 x 100 w/15”) w/20”

{(2 x 50 w/15”) w/20”

Restart until time is finished

4x 100: E, IM, 4th best stroke, IM

2x 50: side kk w/fins

Sprint Set SP3 4 x 5str on 1:30 w/50 drill

50

4x 5 strokes all out, no breathe, and swim EZ to the 50.  Get ready to race.
Lactate Anaerobic Tolerance and Power SP2

Intensity:  6 to 7 OB

2 x 100 on 7’     A to B

8 x 25 on 2’

Swim an EZ 150 after each 100, 25 EZ after each 25

Dive in 100’s, as fast as you can each swim.  Then dive in 25’s.  Most intense set all week.
War

EN1

400 to 600 EZ Continue swimming after the last 100 until H.R.<